A1
Notes:Machine Row - Upper Back
3 sets of 6/6/AMRAP - Two heavy sets, last set is a backdown set - decrease weight by 20% and perform AMRAP. Complete Rest (3 min)
- 3 Sets
B1
Notes:Meadows Row
3 sets of 10/8/8. Partial Rest (90s)
- 3 Sets
C1
Notes:Overhead Laterals
3 sets of 10-12. Minimal Rest (0s)
- 3 Sets
Superset
C2
Notes:Compound Laterals
3 sets of 10-12. Use same load as C1. Partial Rest (90s)
- 3 Sets
D1
Notes:Zottman Curl
2 sets of 10-12 reps. Minimal Rest (0s)
- 2 Sets
Superset
D2
Notes:Katana Extension
2 sets of 10-12 reps. Minimal Rest (0s)
- 2 Sets